Aug 16, 2016

 

a) WARM UP:

Get the following equipment ready – rowers, light dumbbells, boxes

  • for the first minute – row 10 cal
  • at min 2 – perform 5 burpees
  • at min 3 – perform 4 man-makers with light ish db (pushup/db row each side/squat clean thruster)
  • at min 4 – perform 6 db lunges with dbs by your side
  • at min 5 – perform 5 tactical frogs
  • at min 6 – row 15 cal
  • at min 7 – perform 6 burpee box jumps
  • at min 8 – perform 6 man-makers
  • at min 9 – perform 8 db step ups with dbs on your shoulders
  • at min 10 – perform 5 burpees

 

b) STRENGTH:

Superset for 3 rounds:

  • 6-8 strict Dips (scales: weighted, on rings, on matador bars, on bench/box)
  • 8-10 Barbell Bent Over Row (3010 tempo) – pick weight

 

c) WOD:

For time:

  • 2K row
  • 50 Wall Ball shots (20/14 –> 11’/10′ target)
  • 1 K row
  • 30 WB
  • 500 m row
  • 20 WB

(25 min time cap)

d) RECOMMENDED MOBILITY:

  • quads – spend 5-10 mins on air bike or rower, couch stretch, then time on roller

 

Posted in WOD